1. Steaming/boiling – Try not to over-cook vegetables as nutrients are lost in the cooking process. Vegetables should remain slightly firm.

2. Grilling – If possible, use a grilling machine than allows fat to drip off meat, rather than be absorbed by it.

3. Baking – Use a dry-roasting method. For example, pierce potato with fork, wrap in aluminium foil and place in hot oven.

4. Adding flavour – Herbs and spices (oregano, basil, chilli, paprika, curry powder, parsley, mixed herbs/spices, cayenne pepper etc), seasonings (limited); garlic; sauces (soy, sugar-free tomato etc).

Food choices

Fruit
Berries, green apples, bananas, oranges/mandarins, Pineapple, melon, kiwi, apricots, paw paw

Vegetables
Broccoli, cauliflower, zucchini, cabbage, Brussels sprouts, lettuce, celery, cucumber, squash, mushroom, carrots

Nuts
Cashews, almonds, Brazil

Fats / Oils
Flaxseed, olive

Drinks
Water, herbal tea, tea/coffee, diet soft drinks

Protein powder
Choose a high-protein, low-carbohydrate and low-fat type(eg. BSc WPI or WPC in a range of flavours)

Legumes
Dried or canned lentils, split peas, chick peas, red kidney beans, soya beans, salt-reduced baked beans

Sauces
Salt-reduced soy, reduced-salt tomato sauce, tomato pasta sauces

Bread, crackers, muffins, crumpets etc
Wholegrain, wholewheat, soy and linseed, oatmeal, barley, rye, pumpernickel, rice cakes, pita, Cruskits, rice crackers, Salada, Vita Wheat, Ryvita, Premium, water crackers

Dairy
Skim milk varieties, low-fat cottage cheese, low-fat (low-carbohydrate) and natural yoghurt, light soy milk, low-fat ricotta

Meat and poultry
Skinless chicken breast, lean beef and lamb (with all visible fat removed; veal, kangaroo mince or steak; turkey breast (skin removed), new fashioned pork, whole eggs, egg whites, BSc Egg White Protein

Fish and seafood
Tuna (in spring water or brine), salmon (fresh, smoked, tinned), orange roughie, perch, trout, dory, snapper, whiting, red emperor, scallops, crayfish, lobster, mussels, clams, prawns.

Jams and spreads
Vegemite, low-calorie jam, natural peanut butter (from health food store or Sanitarium variety)